A good time to get your plate in shape

March is National Nutrition Month

March is National Nutrition Month, a good time to take a hard look at what you’re putting on your plate.

“Get Your Plate in Shape” is the theme of this year’s eat-right campaign by the Academy of Nutrition and Dietetics (formerly the American Dietetic Association). The Academy encourages everyone to fill their plates with the right balance of healthy foods.

• Use heart-healthy oils like olive, canola and sunflower oil in place of butter or shortening when cooking.

• Be mindful of your daily calorie needs. Think about the portions on your plate. Divide your plate in four sections: whole grains, lean proteins, vegetables and fruits, and a side of dairy such as a cup of low-fat milk, one ounce of low-fat cheese or yogurt.

• Get into the kitchen and take charge. Cooking more often at home allows you to be in control of your food, choose healthier fats, less sodium and increase the fiber in your diet while balancing the amount of calories you eat.

• Watch out for liquid calories. The calories in fruit juices, sugar-laden coffee and other sugary drinks can add up fast. Also, think before drinking alcoholic beverages as they have calories too. Drink water instead of sugary drinks. Choose 100 percent fruit juice.

• Log it. Use a food log to keep track of the foods, the amounts and calories you are eating daily. It will make you more aware of what you are eating.